Last Word on Crunches or NO MORE Crunches!

Many people spend the majority of their time in front of a computer and, as a result, end up with very kyphotic posture (rounded shoulders and thoracic spine), tight hip flexors, no gluteal function, and lower back pain. The last thing they need to do is more crunches, where many of the aberrant motor patterns causing the issues in the first place are reinforced. Yet walk into most gyms and you'll see trainers having their clients perform any variety of crunches to get their abdominal work in.

The abs work in a variety of planes and movements, and it's important to train them as such. Most notably, it's important to emphasize stability, since by definition that's the main function of the abdominals in the first place. While I do think that crunches hold merit and do have their place for certain individuals, I also feel that they're over-emphasized and cause more harm than good for the vast majority of the population.

Here's a little refresher on the different planes of core training. They're listed from most important to least important.

1. Stabilization
2. Rotary (preventing/resisting unwanted movement, specifically in the lumbar spine)
3. Hip Flexion
4. Trunk Extension
5. Lateral Flexion
6. Trunk Flexion
7. Rotation

If you notice, the last two on the list are what most people emphasize when they train their abdominals. Many would be wise to omit these entirely from their programming for the time being and focus more on movements toward the top. Remember the basic movement's squats, lunges, deadlifts have proven to recruit tremendous abdominal development.

As far as pure esthetics your nutritional program will have a huge impact. Most people still feel they can "crunch" to a "six pack" look, sorry to tell you, it can not happen. All those abdominals machines and still no success. Its simply not science.

Get professional assessments for your physical and nutritional strategy or you're just guessing…